Fortification/Neural Re-Education-Week 1: Done.
Just got back from the platform and had some very easy lifts--just keeping it at a 7 RPE.
A. Power Snatch from above knee: 2's
50kg/2, 60/2, 70/2, 80/2, 90/2 x3, 95/2, 100/2 x2
The 90kg snatches felt great. The first set with 100 felt a little disjointed but the second set felt outstanding--fast and great positioning.
B. Power Clean from above knee: 2's
90kg/2, 95/2, 100/2, 105/2, 110/2, 115/2, 120/2
It'd been awhile since I'd been upto 120. Made it feel fast and easy today. Last week I revisited my old technique on the cleans which was "spinning" my elbows very quickly under the bar. It worked great--just like it used to; don't know why I get away from the things that work...Today was no different: Elbows around quickly and the bar speed was excellent--just like old times (when I was 24!).
C. Overhead Squat: 3's--staying very light and working bone rhythm
50kg/3 x2, 60/3 x3
Felt different from the back squat and there was minimal BR carryover so I had to re-groove the BR. Last set felt really good--very tight positioning--almost effortless.
Today was a very good day on the platform. It's probably been since February since I touched those weights and today felt very easy--reminiscent of the old me--a much younger, stronger me. Whether it was the unload of moving from twice a week on the platform to once or the increased barbell BR squatting, I don't know. What I do know is that it felt good. I guess it's got something to do with the set-up: 3 days a week of squatting and pushing plus one day a week on the platform. That's very similar to what I was doing when I was lifting some bigger numbers: 3 days a week squatting and pressing, 2 days a week pulling, one day a week on the platform. Coincidence? Too early to tell.
I also enjoyed my "lazy strength" days--Tuesday and Thursday--where I perform 3-5 reps of 3-5 exercises with 5 minutes of rest. It's only one, maybe two sets of an exercise, either bodyweight or KB, and it's feeling very nice.
This past week, my squat weights were 100kg, 110kg, and 105kg. This upcoming week, I'll attempt 115kg, 120kg, and 110kg. If that goes well, the following week will be 120kg, 115kg, and 125kg, all for doubles with a slow climb to 150kg. Once I get back to 150kg for 10 doubles, I re-evaluate the squatting situation.
Overall, it's been the most productive week of training in a long time. I'm sure yesterday's two-hour massage didn't hurt either. My midsection has been unusually tight, creating some anxiety and some stress, also decreasing my digestion. So, I decided on a massage. Felt better this morning.
Looking forward to the upcoming week of training. Next weekend on the platform, I'll probably back down and change bar positions--possibly from below the knee.
Just got back from the platform and had some very easy lifts--just keeping it at a 7 RPE.
A. Power Snatch from above knee: 2's
50kg/2, 60/2, 70/2, 80/2, 90/2 x3, 95/2, 100/2 x2
The 90kg snatches felt great. The first set with 100 felt a little disjointed but the second set felt outstanding--fast and great positioning.
B. Power Clean from above knee: 2's
90kg/2, 95/2, 100/2, 105/2, 110/2, 115/2, 120/2
It'd been awhile since I'd been upto 120. Made it feel fast and easy today. Last week I revisited my old technique on the cleans which was "spinning" my elbows very quickly under the bar. It worked great--just like it used to; don't know why I get away from the things that work...Today was no different: Elbows around quickly and the bar speed was excellent--just like old times (when I was 24!).
C. Overhead Squat: 3's--staying very light and working bone rhythm
50kg/3 x2, 60/3 x3
Felt different from the back squat and there was minimal BR carryover so I had to re-groove the BR. Last set felt really good--very tight positioning--almost effortless.
Today was a very good day on the platform. It's probably been since February since I touched those weights and today felt very easy--reminiscent of the old me--a much younger, stronger me. Whether it was the unload of moving from twice a week on the platform to once or the increased barbell BR squatting, I don't know. What I do know is that it felt good. I guess it's got something to do with the set-up: 3 days a week of squatting and pushing plus one day a week on the platform. That's very similar to what I was doing when I was lifting some bigger numbers: 3 days a week squatting and pressing, 2 days a week pulling, one day a week on the platform. Coincidence? Too early to tell.
I also enjoyed my "lazy strength" days--Tuesday and Thursday--where I perform 3-5 reps of 3-5 exercises with 5 minutes of rest. It's only one, maybe two sets of an exercise, either bodyweight or KB, and it's feeling very nice.
This past week, my squat weights were 100kg, 110kg, and 105kg. This upcoming week, I'll attempt 115kg, 120kg, and 110kg. If that goes well, the following week will be 120kg, 115kg, and 125kg, all for doubles with a slow climb to 150kg. Once I get back to 150kg for 10 doubles, I re-evaluate the squatting situation.
Overall, it's been the most productive week of training in a long time. I'm sure yesterday's two-hour massage didn't hurt either. My midsection has been unusually tight, creating some anxiety and some stress, also decreasing my digestion. So, I decided on a massage. Felt better this morning.
Looking forward to the upcoming week of training. Next weekend on the platform, I'll probably back down and change bar positions--possibly from below the knee.
posted by Geoff Neupert at
1:50 PM
2 Comments:
Nice training Geoff. Just remember what you posted a couple of weeks ago on your blog. Better to train at OPTIMUM rather than at MAXIMUM.
That post you wrote really helped me in my training, let me tell you.
Hope all is well!
God Bless!
Thanks for the reminder, Franz. My approach to training has certainly evolved even since February. Now I'm trying to make a little bit of progress every week as opposed to a lot of progress now and all the time.
I think I'm moving at an optimal speed. This intuitive training sure is hard.
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